CrossFit FYR – CrossFit

Choose lifting or strength not both. If you have time after the metcon you can do the other


Hang Snatch (Find 1rm)


Dumbbell shoulder press (5 sets 10 each arm. Slow and controlled)

Work in 3 sets of dumbbell deadlifts between sets


Metcon (Time)

3 rounds for time

20 walking lunge steps

30 wall balls (20/14) (10/9)

40 triple unders

(Or 60 dubs)